Announcements
SIGN UP FOR THE OPEN: Compete with hundreds of thousands of athletes in CrossFit’s largest all-inclusive event. We will complete the workouts every Saturday during group classes from 2/23-3/23.
Register Here: https://games.crossfit.com/
RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets…
6 Kipping Pull Ups
6 Good Mornings
6 Deadlifts
Weightlifting
Deadlift (1X5)
Use the same weight as last week or add 5-10 pounds if your form is solid
Barbell Row (3X10)
Use minimal hip and knee movement to lift the weight for all reps
Metcon
Metcon (AMRAP – Reps)
7 Minute AMRAP (Ascending Ladder)…
1 Ring Muscle Up
3 Deadlifts (185/135)
2 Ring Muscle Ups
6 Deadlifts
3 Ring Muscle-ups
9 Deadlifts
Climb as high as possible adding 1 Ring Muscle Up and 3 Deadlifts after each round
Scale Ring Muscle Ups to Bar Muscle Ups, Burpee Chest to Bar Pull Ups, Burpee Kipping Pull Ups, or Burpee Jumping Pull Ups
Scale the weight of the Deadlifts to a moderate weight that allows you to complete touch and go reps for the majority of the workout